Hi all
For those of us lucky enough to be aged U18 (i.e. have not had an 18th Birthday) this will be our last week of remote training and I look forward to seeing you on the track.
This is week 2 of a block of acceleration, Max velocity and speed endurance. This will allow us be event specific when we get back on the track in 2 weeks and we we can have a half week first week back on the track to minimise injuries that occur when you get back to the track after a long time off it.
Circuits have finished but you should all be doing one mobility session (think Matthew yoga sessions) plus one circuit session (all circuit sessions are in the blog so pick one).
I will again emphasize that MORE IS NOT BETTER; we talk about training smart on the track - Lets do it. Please listen to your body and do not push it, there is no benefit to being injured.
Please do your run on the best surface you can find and be careful not to do much fast on the roads/paths. Do the warm up as we always do with mobility, bands, accelerations etc.
For Sprint group: 4 Runs plus 1 circuit session and 1 mobility session: NB You must have one full day off.
NB before all sessions complete full warm up, accelerations and sprint drills. At end of session complete cool down stretch and core.
Running session 1-
Max Velocity: In & Outs Area of circa 150 mtrs (GAA Pitch etc.): accelerate for 30mtrs / 100% 40 mtrs / slow 30 mtrs/ 100% 40mtrs / jog out
4 runs per set with 4 mins between each run and 6 mins between each set. Complete 3 sets.
Running session 2: Accelerations: Please do on astro turf, track, v good forest path (UCD) etc.
After full warm up and accelerations.
3 point to : 20mtrs x3 30 mtrs X 3 40 mtrs X 2 6 mins 50mtrs x2 with 6 mins break 60 mtrs
Minimum of 4 mins rest between all runs. THIS IS NOT FITNESS IT IS A TECHNICAL SPEED SESSION.
Running session 3:Short Speed Endurance Please do on astro turf, track, v good forest path (UCD) etc.
After full warm up and accelerations.
5X 4X70m @ 90 - 95% with 60 secs recovery and 6 mins between sets
Running session 4: Long Speed Endurance
After warm up, band work, sprint drill work and accelerations.
150mtrs X 5 @ 90-95% with 4 mins recovery
For Middle Distance group: We are completing the inter club challenge on teams representing Crusaders. I will send detail on the WhatsApp group. Your time has to be submitted by Saturday next at 1800 hrs to me on the Whatsapp.
Out side of this get 1 long slow run in (not the day before your timetrial!!) and if you have completed prior to Saturday get the 400s session done. Ideally you would do time trial thurs or Friday and you could do a 20 min tempo run on Monday with 6 * 200 @ 70% at the end of tempo run.
RECOVERY RUN: You can do another long slow run if the body feels good. If tired or tight do a roll and core session.
Lets all train smart and please post any questions on the comments here or on the group WhatsApp.
Best
John
For those of us lucky enough to be aged U18 (i.e. have not had an 18th Birthday) this will be our last week of remote training and I look forward to seeing you on the track.
This is week 2 of a block of acceleration, Max velocity and speed endurance. This will allow us be event specific when we get back on the track in 2 weeks and we we can have a half week first week back on the track to minimise injuries that occur when you get back to the track after a long time off it.
Circuits have finished but you should all be doing one mobility session (think Matthew yoga sessions) plus one circuit session (all circuit sessions are in the blog so pick one).
I will again emphasize that MORE IS NOT BETTER; we talk about training smart on the track - Lets do it. Please listen to your body and do not push it, there is no benefit to being injured.
Please do your run on the best surface you can find and be careful not to do much fast on the roads/paths. Do the warm up as we always do with mobility, bands, accelerations etc.
For Sprint group: 4 Runs plus 1 circuit session and 1 mobility session: NB You must have one full day off.
NB before all sessions complete full warm up, accelerations and sprint drills. At end of session complete cool down stretch and core.
Running session 1-
Max Velocity: In & Outs Area of circa 150 mtrs (GAA Pitch etc.): accelerate for 30mtrs / 100% 40 mtrs / slow 30 mtrs/ 100% 40mtrs / jog out
4 runs per set with 4 mins between each run and 6 mins between each set. Complete 3 sets.
Running session 2: Accelerations: Please do on astro turf, track, v good forest path (UCD) etc.
After full warm up and accelerations.
3 point to : 20mtrs x3 30 mtrs X 3 40 mtrs X 2 6 mins 50mtrs x2 with 6 mins break 60 mtrs
Minimum of 4 mins rest between all runs. THIS IS NOT FITNESS IT IS A TECHNICAL SPEED SESSION.
Running session 3:Short Speed Endurance Please do on astro turf, track, v good forest path (UCD) etc.
After full warm up and accelerations.
5X 4X70m @ 90 - 95% with 60 secs recovery and 6 mins between sets
Running session 4: Long Speed Endurance
After warm up, band work, sprint drill work and accelerations.
150mtrs X 5 @ 90-95% with 4 mins recovery
For Middle Distance group: We are completing the inter club challenge on teams representing Crusaders. I will send detail on the WhatsApp group. Your time has to be submitted by Saturday next at 1800 hrs to me on the Whatsapp.
Out side of this get 1 long slow run in (not the day before your timetrial!!) and if you have completed prior to Saturday get the 400s session done. Ideally you would do time trial thurs or Friday and you could do a 20 min tempo run on Monday with 6 * 200 @ 70% at the end of tempo run.
RECOVERY RUN: You can do another long slow run if the body feels good. If tired or tight do a roll and core session.
Lets all train smart and please post any questions on the comments here or on the group WhatsApp.
Best
John
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